CrossFit Silos – CrossFit
Gymnastics
Please work with your coach on a challenging scale or progression based on your ability.
Warm-up (No Measure)
4 sets of each movement:
A1. 20 GHD Situps
A2. Single Arm Ring Row Hold 15-20 seconds PER side
A3. Single Arm Plank Hold 15-20 seconds PER side
A2 Movement Demo: https://youtu.be/JOloVLeJ6Vw
A3 Movement Demo: https://youtu.be/75q1WfdozkM
Metcon
20 min hard time cap ⏰
7a Money Team 18 🦅 (Time)
Today we celebrate the 2018 7a State Football Champions, Milton High School 🏈
7 RFT:
3 Hang Power Clean
6 Shoulder to OH
9 Back Squats
Rx: 115/80lb Rx+135/95lb
*Goal is to do all 18 reps unbroken*
NO RACKS- ALL LIFTS ARE FROM THE FLOOR TODAY!
